NOLA Boot Camp at Home Workout

March 16, 2011

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NOLA Boot Camp at Home Workout!

Hey there I hope you are doing Great!

Today I have a at home workout you can do any time or anywhere!

Do the following exercises below for the amount of time listed for each section.
Then simple move on to the next section.

1.) NOLA Boot Camp Warm-up (20 seconds per exercise) – 10 minutes
• Jumping Jacks
• High Knees or march in place
• Arm Crosses
• Off-set Pushup (hands offset)
• Alternating Lunge
• Alternating Side shuffle
• Rest 1 minute before repeating 1 more time.
Water Break – 2 minutes

2.) NOLA Boot Camp Fusion Strength Circuit (30 seconds per exercise) – 10 minutes
• Dumbbell Squat
• Dumbbell 2-Arm Shoulder Press
• Dumbbell Bent over Row
• Rest 2 minutes before repeating 1 more time.
Water Break – 2 minutes

3.) NOLA Boot Camp Big 7 Fusion Circuit (20 seconds per exercise) – 10 minutes
• Side-to-Side Jumps
• Squat Jumps or Squats
• Decline Pushup( feet elevated)  or Push up on knees
• Dumbbell Bent over Rows
• Jumping jacks
• Mountain Climbers or  More jumping Jacks
• Shuttle Sprint or high knees
• Rest 2 minutes before repeating 1 more time.
Water Break – 2 minutes

4.) NOLA Boot Camp Total Body Fusion Abs Circuit (30 seconds per exercise) – 7 minutes
• Bicycle crunch
• Side Plank  (30 seconds per side)
• Toe touch crunch
• Rest 1 minute before repeating 1 more time.
Cool-down, Stretching & Water Break – 10 minutes

Extra: 15-20 min. jog

That’s it ..print it out and get busy!

Talk soon – Jonas

Make sure that you check out the New Orleans Boot Camp VIP program where you save 33% off the price of boot camp!


Disclaimer: See your physician before starting any exercise or nutrition program.
You must have a complete physical examination if you are sedentary, if you have
high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you
are over 30 years old. Please discuss all nutritional changes with your physician or
a registered dietitian

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Comments on NOLA Boot Camp at Home Workout »

March 16, 2011

Sammy @ 10:06 am

cool workout! Thanks!

Katrina @ 11:50 am

Thanks Jonas! Just ran up the hill here and cranked out a couple sets of push-ups. Maybe I’ll do your circuits later today. :)

freda @ 1:22 pm

Great Workout! Tried it out as soon as I got in from work! Thanks!

March 17, 2011

jonas @ 12:36 pm

Hey Freda! Good to hear from you! Glad you liked it!

Hey Katrina! Thanks for the comment! Glad you are doing well!

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